WORKOUT
Barbell Mass Builder
7 lifts + 2 running sessions · Auto-scheduled by “Next due”
Progress
0/9 completed
Tick “Done”. Loads and next due save automatically.
| Done | Exercise | Sets × Reps | Load | Rest | Repeat target | Standard |
|---|---|---|---|---|---|---|
| 1) Back Squat | 1 top × 5–8 3 back-off × 8–10 |
total plates |
3–5 min | Top RPE 8–9. Back-offs: −8–12% load. Same depth every rep. | ||
| 2) Romanian Deadlift | 3 × 6–10 |
total plates |
2–4 min | Hinge only. Bar close. Stop when hamstrings limit range (not lower back). | ||
| 3) Incline Bench (15–30°) | 1 top × 6–8 3 back-off × 8–10 |
total plates |
2–4 min | Controlled touch. No bounce. No incline: use flat bench same scheme. | ||
| 4) Barbell Row (strict) | 4 × 8–12 |
total plates |
2–3 min | Torso locked. Pull to lower ribs. No hip swing. | ||
| 5) Standing OHP | 3 × 6–10 |
total plates |
2–3 min | Glutes tight. Ribs down. Bar path close. No big lean-back. | ||
| 6) Close-Grip Bench | 3 × 8–12 |
total plates |
90–150 s | Hands just inside shoulders. Elbows slightly tucked. No pain reps. | ||
| 7) Barbell Curl (strict) | 2 × 10–15 + 1 rest-pause |
total plates |
60–90 s | Rest-pause: 10–15, rest 15–20s, then 3–6 strict reps. No swing. | ||
| 8) Run — Zone 2 | 25 min (run-walk OK) |
minutes |
— | Non-lifting day (or 6+ hours away). RPE 3–4. If heavy legs: 15 min. | ||
| 9) Run — Easy + Strides | 20 min + 4–6 × 10s |
minutes |
Walk full recovery | Strides = relaxed-fast (not a sprint). Full recovery. Stop if form degrades. |
Today
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1) Back Squat
Rest: 3–5 min
2) Romanian Deadlift
Rest: 2–4 min
3) Incline Bench (15–30°)
Rest: 2–4 min
4) Barbell Row (strict)
Rest: 2–3 min
5) Standing OHP
Rest: 2–3 min
6) Close-Grip Bench
Rest: 90–150s
7) Barbell Curl (strict)
Rest: 60–90s
8) Run — Zone 2
Easy · low interference
9) Run — Easy + Strides
Technique · tiny volume